Strengthening The Shoulder For Non-Symptomatic Individuals
In training to get stronger shoulders, we need to have a basic understanding of the anatomy of the shoulder complex. As the humerus moves, the scapula has to move in conjunction to complete the full range of the shoulder. Once again the shoulder blades are but flaps of bone resting on the thoracic cage, it’s the muscles around it that helps complete the movement, namely the trapezius muscles along with other more superficial muscles that stabilizes the shoulder girdle.
Scapulohumeral Rhythm In Shoulder Abduction:
Upper Trapezius Strengthening Exercise(Elevate arms to 30 degrees outwards):
Parameters: 3 sets of 10 reps; lower shoulders down slowly to focus on the eccentric phase.
Mid Trapezius Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower arms slowly.
Lower Trapezius Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower arms slowly .
Rhomboid Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower arms slowly.
Seratus Anterior Strengthening Exercise:
Parameters: 3 sets of 10 reps. There are multiple ways of working the seratus anterior muscle shown on this video. This muscle is vital to provide proper stabilization of the scapular with shoulder movements.
Pectoralis Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower body slowly. Progression: if you find push-ups too difficult, you can start by doing push-ups against a wall with body inclined towards wall and then progress to regular push-ups when you are ready to do so.
Biceps Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower forearms down slowly. NOTE: you can use either dumbells or a barbell.
Triceps Strengthening Exercise:
Parameters: 3 sets of 10 reps; raise dumbell up slowly.
External Rotation Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower dumbell slowly. Alternatives: use a Theraband that is attached to doorknob & pull in external rotation/ use pulley system.
[/one_half_last]Internal Rotation Strengthening Exercise:
Parameters: 3 sets of 10 reps; lower dumbell slowly. Alternatives: use a Theraband that is attached to doorknob & pull in internal rotation/ use pulley system.